The builder of the body

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The builder of the body

 

I’ve mentioned in a prior article how guys like Arnold Schwarzenegger were childhood heroes of mine growing up. They managed to achieve a state of being (even if some of it was steroid fuelled) that a lot of guy wish they could achieve with a low amount of body fat and large amounts of lean muscle mass. Thing is though they spent a lot of time in the gym and by a lot of time I mean six days a week in some periods and they ate a LOT of food to get that way as well. Now there is a misconception that is out there that in order to achieve a degree of results you need to spend large amounts of time in a gym (which I will be going over in a future article). While this isn’t true to a fair extent and that’s not to say you shouldn’t spend a large amount of time in the gym but in order to produce a noticeable amount of lean muscle mass you do need a well-designed program that focuses on doing this exact thing.

 

Now there is a large range of training styles I could cover that could give you the reader an increase in muscle mass but today I’m going to focus on one in particular (and the most effective on out of them all) and it’s called hypertrophy training or in slang terms ‘’bodybuilding workouts’’. In magazines like muscle and fitness or flex you will inevitably find workouts that can look massive not just in exercise selection but volume as well and when I say volume I mean large amounts of sets and repetitions. Now despite the fact that they feature generalized workouts such as those they do share a point regarding gaining lean muscle mass and that is volume, volume, volume is the key to this style of training (and no not the wheel of your iPod).

 

However I must digress and say that unlike the workouts of those kinds of magazines you don’t need to focus on a ton of single joint exercises like four different styles of bicep curls. Reason being that if your already doing larger multi joint exercises like pull ups or a seated cable row exercise then you are already getting a great workout for your bicep muscle and doing those four other exercises is simply going to tear up that bicep to the point where you could receive injury.

 

Now don’t fret, if you do want to do a workout where you can get more muscle mass making one for yourself can be simple yet a lot of fun! Now anyone who’s been to a gym or even worked out a few times knows what a set is and what repetitions mean. First things first, you want to pick about six to nine exercises, ideally you want to pick larger multi joint exercises so you can work more muscles in less time and you can increase the amount of muscle fibers you gain since the exercises can work the body from multiple angles.

 

Have the exercises you want? Good! Now pick three to six sets per exercise and for repetitions make it six to twelve. No one ever gained huge muscles from working one set per exercise and ding more than one set causes the brain to work harder as well. (Something I will be going over in another article in the near future) Doing this many sets and repetitions per exercise can cause an increase in the amount of lean muscle mass you have through the increased load on the muscle fibers of your body. One other thing you should consider are the rest periods which let’s face it is one of the MOST overlooked aspects of resistance training. People tend to either take too little rest or they take too much (usually due to a magazine or a text message). When you are between sets take 30 to 90 seconds so that your body can recharge the energy it needs so you can pump out another set.

 

Exercise

Sets

Repetitions

Rest

Tempo

Flat bench chest press

4

12

60s

2/1/2

Lat pulldown

4

12

60s

2/1/2

Seated shoulder press

4

12

60s

2/1/2

Bent lateral raise

4

12

60s

2/1/2

Neutral grip curls

4

12

60s

2/1/2

Tricep cable pushdown

4

12

60s

2/1/2

Dumbbell squat to calf raise

4

12

60s

2/1/2

Planks

4

n/a

30s

Isometric exercise

Stability ball crunches

4

12

30s

2/1/2

 

 

This is just an example of a basic hypertrophy program, as you can see it targets all the major muscle groups.

 

 

 

 

So let’s break this down, 6 to 9 exercises, 3 to 6 sets, 6 to 12 repetitions, and 30 to 90 second rest periods. The nice thing now is that all you the reader have to do is pick which exercises you want since this gives you a nice set of variables to work with. Now some of you may write things down and other may type things down, what you do is up to you. Now let’s see some weights up and muscles get larger!

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Posts by Guest Trainer

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Being a personal fitness trainer means you’re involved in the health industry, being in the health industry means you’re asked a LOT of questions ranging from almost anything you can think of. One topic I get asked about all the time is dieting and my opinion on diets.

Sat, 03/28/2015 - 15:45
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The builder of the body

 

Sun, 03/22/2015 - 20:39
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Have you ever seen fight club? It’s a great movie although a little weird. I’ll try not to spoil much (although it’s kind of irrelevant since it came out in 1999) but there is a scene where one of the main characters explains the rules of fight club.

Fri, 03/20/2015 - 21:47
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You ever remember being told in gym class in high school that more is good? Or say you were on the football team and they ran you ragged saying practice makes perfect? Sure they might have had a point, after all you can’t throw a football once and say you play in the CFL.

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